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  1. #1
    Sir Lifts-a-lot's Avatar
    Sir Lifts-a-lot is offline Senior Member
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    DC/ Doggcrapp exercises

    Ok, keeping with the sudden interest in DC Training again these days I was wondering, for those who follow the routine, what are your favorite 3 exercises per body part?

    Do you use free weights or machines? How many times have you had to change up your exercises because of sticking points?

    Should be interesting to see the posts here since I know most of the seasoned guys have/ do this routine.

  2. #2
    Darksyde's Avatar
    Darksyde is offline Member
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    chest
    flat and incline barbell, incline DB

    triceps
    skullcrusher, cgbp, weighted dip

    back width
    pullups, weighted chins

    back thickness
    deads, rack deads, tbar row

    quads
    squats, leg press, hack

    hamstrings
    glute ham raise, machine curl, lying db curl

  3. #3
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    chest
    flat and incline barbell, incline DB

    triceps
    skullcrusher, cgbp, weighted dip

    back width
    pullups, weighted chins

    back thickness
    deads, barbell rows, tbar row

    quads
    squats, leg press, front squats

    hamstrings
    glute ham raise, machine curl, stiff legged deadlifts

    biceps
    barbell curls, hammer curls, concentration curls

  4. #4
    Sir Lifts-a-lot's Avatar
    Sir Lifts-a-lot is offline Senior Member
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    no shoulders?

  5. #5
    kaptainkeezy04's Avatar
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    shoulders
    military press, lateral raises, rear lateral raises

  6. #6
    Sir Lifts-a-lot's Avatar
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    Kaptain I notice you do a lot of free weights. Do you find it difficult to do a controlled negative for a six count with free weights?

    I always seem to have trouble with that. I like to mix in some Hammer Strength machines in my routine. Especially in the first few weeks of the program.

  7. #7
    kaptainkeezy04's Avatar
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    Quote Originally Posted by Sir Lifts-a-lot View Post
    Kaptain I notice you do a lot of free weights. Do you find it difficult to do a controlled negative for a six count with free weights?

    I always seem to have trouble with that. I like to mix in some Hammer Strength machines in my routine. Especially in the first few weeks of the program.

    Well, that is the point. It is supposed to be very hard. You are definitely supposed to go down in weight, but it is definitely supposed to be hard. The only machines i really ever do are tricep extensions with the cable, leg presses, incline machine press, cable rows, pull downs (warmup only), and calf raises. but freeweights are definitely where it is at.

  8. #8
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    flat barbell bench press is not a dc approved exercsise!!!!

    shoulder raises are not a dc approved exercise!!!

  9. #9
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote Originally Posted by Sir Lifts-a-lot View Post
    Kaptain I notice you do a lot of free weights. Do you find it difficult to do a controlled negative for a six count with free weights?

    I always seem to have trouble with that. I like to mix in some Hammer Strength machines in my routine. Especially in the first few weeks of the program.
    their is no six count negative in dc. you lower the weight under control. their is no counting.

  10. #10
    bmit is offline Member
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    i do a 6 to 8 count to lower weight on negative and try to avoid machines. btw DC is my favorite method training

  11. #11
    DSM4Life's Avatar
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    Current routine which i am still making changes as i go :

    ROUND A
    Mon- chest/shoulders/tri/back-width/back thickness
    Incline smith press(11-15rp)
    Smith shoulder press(11-15rp)
    REV grip flat bench smith press(11-20rp)
    Front pulldowns(11-15rp)
    Floor deadlifts straight sets (6-9reps) + (9-12reps)

    ROUND B
    Wed- bi/forearm/calves/hams/quads
    EZ bar curls (11-20rp)
    Reverse EZ bar curls (11-20rp)
    Calves ext (all calves are done with an enhanced negatives)Laying leg curls (15-30rp)
    Laying leg curls (15-30rp)
    Free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker-hack machine)

    ROUND C
    Friday chest/shoulders/tri/back-width/back thickness
    Smith incline hammers (11-15rp)
    hammer strength presses (11-15rp)
    EZ bar skullcrushers (11-20rp)
    close grip pulldowns (undergrip) (15-30rp)
    T-bar straight set (10-12 reps)





    ROUND D
    Wed- bi/forearm/calves/hams/quads
    Alternate DB curls (11-20rp)
    Hammer curls (11-20rp)
    Standing calves raises
    Stiff-leg deads Straight set correct
    Machine hack squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)

    ROUND E
    chest/shoulders/tri/back-width/back thickness
    Flat hammer chest press (11-15rp)
    Smith upright row (11-20rp)
    DB tri ext (11-20 rp) Laying exts ?
    Undergrip pull ups (11-15rp) full contraction !
    Rack deadlifts (6-9reps) + (9-12reps)

    ROUND F
    bi/forearm/calves/hams/quads
    Preacher EZ curls (11-20rp)
    reverse grip one arm cable curls (straight set 10-20 reps)
    calves
    seated leg curls (15-30rp)
    seated leg ext (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)


    P.S

    The only time you give a 5 sec count on negatives is for calves and thats it.

  12. #12
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    DSM no shit didnt know you did dc.


    ya, calves are it as far as counting. Lower the weight under control and safely than explode back up....that is all their is to it.

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